YYou’ve likely heard that your body needs seven to nine hours sleep per night to be healthy and feel restful. You may not be aware of this fact. Consistency It’s just as important to know how many hours you sleep each night as how much.
The Journal of the American Medical Association published a new study. Journal of the American Heart AssociationStudy authors found that irregular sleeping patterns can lead to poor heart health. This could be due to the fact that you may have to make up for sleep lost on weekends or weeknights. According to the study authors, inconsistent sleep patterns were associated with higher levels of plaque buildup in the arterial walls (atherosclerosis). According to Mayo Clinic, this can cause arteries to narrow and block blood flow to the heart. It can lead to burst vessels and blood clots all over the body.
“Most people know that regular sleep and adequate sleep are important for good health. Pranav Patel MD of Inspira Medical Group Cardiology said that this study provides important information about how irregular sleep patterns can affect cardiovascular health.
This study involved 2,000 participants of different races and ethnicities. The study found that people with irregular sleeping patterns, such as overnight or rotating shift workers, are more likely to develop atherosclerosis or other signs of heart disease.
These effects don’t require you to work shifts. According to John Higgins MD, a cardiologist at UTHealth Houston McGovern Medical School, “Increasing the sleep-wake cycle by a few hours has been linked with increased cardiovascular events.” Schedule changes, such as changing the clock to daylight saving time (ahem! ), can cause these effects. These effects can be caused by time zone changes or schedule changes during travel. He warns that it is impossible to make up the lost seven to nine hours by sleeping in on weekends, despite having slept well during the week.
Researchers have found that disruptions in the circadian rhythm may be to blame. Study researchers have shown that irregular sleep patterns can cause chronic inflammation, high blood pressure, and altered glucose metabolism. This in turn leads to insulin resistance. Dr. Patel says that all of these factors contribute to the development coronary artery disease.
Circadian rhythm disruptions can have a wide range of effects on your body. They can impact everything from hormone balance to skin health. Dr. Patel says that not having a regular sleep time increases stress hormone production, which in turn increases blood pressure, thickens blood, and makes heart attack or stroke more probable.
How to establish a consistent sleeping schedule
Some occupations are not suited to optimal sleep hygiene, such as flight attendants, healthcare workers, and first responders. However, most people can improve their sleep habits. Dr. Higgins suggests that you first seek advice from your healthcare professional if you are experiencing sleep problems such as snoring or feeling tired. He explains that it is important to identify underlying problems such as sleep apnea which can lead to high blood pressure.
These tips can also be used by the Mayo Clinic
1. Be consistent Choose a time to sleep that you can keep to seven days per week. This doesn’t mean that you have to stop going clubbing after 3:00 a.m. It doesn’t mean you have to be perfect All The time is not all the time.
2. When to restart: You should try to fall asleep in 20 minutes after getting into bed. When you feel tired, go back to bed. This will make sure that your bed is one for sleeping and not just tossing around.
3. Keep dinner moderate: Do not go to bed hungry. Consuming heavy meals close to bedtime can cause sleep disturbances such as acid reflux and indigestion. Make sure to eat light meals that make you sleepy.
4. Avoid stimulants Before you go to bed, stop drinking alcohol and smoking for at most a few hours.
5. Give your electronics, including your phone, a curfew: You should put them down at least an hour before you go to bed. Instead, you can read a book, take a shower, or talk with your roommates or family.
6. Make sure your bedroom is dark and cool. 60-67 degrees Fahrenheit is the ideal temperature. If you don’t have any blackout curtains, consider purchasing a sleep mask.
7. You can block out all sounds If outside noises keep you awake (hi, roommates! Use a white noise app or machine to mask the sound.
8. Avoid daytime naps, if you can: It can be difficult to fall asleep at night if you snooze too much or too late in the evening.
9. Get regular exercise: Studies show that exercise can improve sleep quality. Bonus points for exercise that is accompanied by fresh air. Be sure to complete any intense sweat sessions at night at least three to 4 hours before you go to bed.
10. Put your worries and anxieties on the back burner. Do some meditation before you go to bed.